I've been working with my athletes through the three-position C&J and snatch. We've used lots of footwork drills, snatch balance, jerk boxes etc.

I've got one athlete - and he's a GOOD athlete - who cannot carry over the full hip extension from these drills to his full power C&J or snatch. He's on the money from the mid- and high-hang positions, but he's so concerned with getting under the bar that he shorts his hip extension almost every time he pulls from the floor.

Can you recommend anything that may help correct this, or is it just going to take repetition? I have been toying with high, near max-effort box jumps that require the hips to fully open and then snap closed to get the feet high enough to land the jump. Thoughts on that?

Location: Originally from Queens, NY; live in Manhattan, KS (Army Captain)

Posts: 149

I like your idea -- your reasoning makes sense.

I would also suggest high-hang or block snatch/cleans with the bar set at above knee or mid-thigh. That should help him understand the need to finish his pull up before beginning his pull under the bar. Once he grabs a hold of the concept, work the bar down the legs until the bar starts on the floor.

Another could be doing pulls + lift complexes. It could be something like 2 pulls + 1 snatch/clean. The pulls will help him feel the full extension and help it start becoming muscle memory.